Fitness: 25 Min AMRAP:
400m Run
3 Rope Climbs 15ft
9 Sumo Deadlift High Pulls 60/40kg
12 Alternating Pistols Performance: 25 Min AMRAP:
400m Run
3 Short Rope Climbs 15ft
9 Sumo Deadlift High Pulls 60/40kg
12 Alternating Pistols Weightlifting:
*Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be viewed on our YouTube. Week 10/12
1. Back Squat: In 7 sets, find a max for the day. Then, 2 x 2 x 90%
2. Power Snatch: (OT90)
2 x 80%
1 x 85%
1 x 90%
Complete 3 waves of this scheme.
3. Snatch Pull:
3 x 100%, 110%, 120%, 130%
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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